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181119 Monday

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Day 1
WOD 181119

warm-up – Coach’s Choice

A. Barbell Thrusters – 20. 15. 10. 5
keep reps unbroken… load bar each set… 30sec farmer’s carry hold @ dots
execute thrusters @ 0:00, 3:00, 6:00, 9:00
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
30 bjsd… 24”/20”
20 kb swings… nte 32kg/24kg
10 pull-ups
C. post WOD recovery

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